Alzheimer's blog

Yoga can help caregivers find inner calm

As a caregiver educator, yoga student and teacher, I was intrigued by a UCLA research study last month. It concluded that a simple, low-cost yoga program can enhance coping and quality of life for caregivers.

Many of you are family caregivers who are setting aside (if not giving up) your life to care for someone with Alzheimer's or a related dementia. As a result, your health and well-being is at risk.

Caregivers are more than twice as likely as non-caregivers to say the greatest difficulty of caregiving is that it creates or exacerbates their own health problems, according to the Alzheimer's Association.

More than 60 percent of caregivers rate the emotional stress of caregiving as high or very high, and one-third report symptoms of depression. Even if caregivers place their family member in a care facility, many still report high levels of emotional and physical stress.

Dr. Helen Lavretsky, director of the UCLA Late-Life Depression, Stress and Wellness Research Program, stated, "... chronic stress places caregivers at a higher risk for developing depression. On average, the incidence and prevalence of clinical depression in family dementia caregivers approaches 50 percent."

In addition, many caregivers are older themselves — leading to what Dr. Lavretsky calls an "impaired resilience" to stress and an increased rate of cardiovascular disease and mortality.

There are no easy solutions to ease the emotional and physical impact of caregiving and there's never a one-size fits all solution. However, the yoga study may be of interest to some of you who have ever contemplated trying some type of meditation

UCLA researchers recruited 49 caregivers ages 45 to 91, each taking care of a spouse or parent with dementia. The caregivers were randomized into two groups.

One group was taught a brief, 12-minute yogic meditation practice called Kirtan Kriya. This group practiced the meditation every day at the same time for eight weeks. The other group was instructed to relax with their eyes closed and listen to instrumental music for 12 minutes every day at the same time for eight weeks.

At the end of the eight weeks, researchers found that the Kirtan Kriya meditation group showed significantly lower levels of depressive symptoms and greater improvement in mental health as compared to the relaxation group.

Also interesting was that the meditation group had improved results in cognitive functioning. Researchers stated that this may be due to the "brain fitness" aspects of the Kirtan Kriya type of meditation.

So, what is Kirtan Kriya-pronounced Keertun Kreea? It's a type of meditation from the Kundalini yoga tradition which has been practiced for thousands of years. Sometimes called a singing exercise, it involves singing or chanting four specific sounds along with repetitive thumb to finger positions (these positions are called mudras).

Western research has suggested that utilizing the fingertip position in conjunction with the sounds enhances blood flow to particular areas in the motor-sensory part of the brain. Kirtan Kriya also involves visualization, all of which contribute to its overall effect.

Kirtan Kriya is simple and can be a powerful way to meditate. I've done it and it feels joyful to flow effortlessly into a place of quiet and stillness. The Alzheimer's Research and Prevention Foundation has a nice description of how to practice Kirtan Kriya and an audio CD you can order. The website address is http://www.alzheimersprevention.org/kirtan_kriya.htm.

For some, meditation can be a way to transcend suffering and negative emotions and have a more enjoyable life. Strong emotions overwhelm us and we can become trapped in them.

A way out is to meditate and find calm, which is not running from your emotion or struggle, it's simply giving you a way to deal with it. And, you may experience the insight that an emotion is just an emotion, nothing more.

Meditation rewards me with a renewed sense of clarity and the ability to perceive reality beyond the illusions and difficult emotions that can cloud my mind.

Finally, as with all of my posts, take what serves you from this and discard what doesn't.

Inner calm creates outer calm.

The UCLA research report appears in the current online edition of the International Journal of Geriatric Psychiatry.

I've been practicing yoga for decades, teaching since 2002 and am certified to work with folks living with life threatening diagnoses, such as Heart disease and cancer, through Nischala Devi's Yoga of the Heart® course. I also have become the primary caregiver for my parents, 84 and 92, living at home, both with degrees of dementia/Alzheimer's.
The physical practice, breathing techniques, visualization and mantra practice of yoga can all provide significant benefits. The yogic philosophy and mindset can also contribute profoundly to the wellbeing of all caregivers. Everyday, I'm eternally grateful for the benefits that accrue and sustain me through the practices of yoga. A little downdog at the kitchen counter, a little sun breath with my mom, a little slowing down and lengthening of the exhale..Nischala's deep relaxation CD (35 min. gives me 4 hours of extra energy. Deepak Chopra's meditations (15 min, gives me more energy than a nap) All help!
Sara
www.perfectwisdomyoga.com

Sara Tirner

September 27, 2013 7:37 a.m.

An important aspect of an Alzheimer's patients needs is safety. I think caregivers, in their devoted ness to their loved one, forget this. In a nursing home the person is not near a kitchen stove or an open front door. Most of the time the staff know where the person is. Yes, it is not one-on-one nursing, but it is a valuable resource non-the-less. M
At the right time, place your loved one out of danger, so you can then do Yoga and get back your peace. Continue the Yoga through the grieving process also. Yoga helped me when Mother was ill and made no sense. The movements combined with the thoughtful breathing relaxed me.

Nancy

September 19, 2012 5:41 p.m.

I just want to let you guys know it's not just Alzheimer and dementia patient caregivers who suffer along side their family members. Its those who deal with those injured by war as well who need yoga. See, I am a military spouse, mother wife and full- time caregiver to a severely injured OIF soldier. Having to take care of him, house, baby, and dealing with the Medical system here and getting him the medical benefits and treatments he needs and deserves is enough to drive a woman mad. Since having given birth to my baby a year or so ago, I have gained and extra 30 pounds. Not because I haven't tried either. It is taking a major toll on my health as well. Yoga and Pilates was doing fantastic, when I had time to do them :) I think I need to start up again once I move into my house. lol

Charissa

April 25, 2012 11:53 p.m.

The main symptom of Alzheimer is the patients loose the focus so badly that they forget almost everything. Yoga and Meditation help to create and sustain focus, which improves the condition of alzheimer patients .

andy@emedoutlet

April 13, 2012 7:50 a.m.

Yes yoga
is useful for all walks of life.it creates steadfastness,helps u to remain stoic,mind fit and body fit.I myself have been practising yoga for 2years.

Sirisha

April 11, 2012 4:05 p.m.

Google shows several sources for the CD. Search for:
Kirtan Kriya

GGSA

April 11, 2012 3:36 p.m.

I was able to find the yoga information: http://www.alzheimersprevention.org/kirtan_kriya.htm
If the link doesn't work for you, just go to the site:
http://www.alzheimersprevention.org and click on the ARPF Research link (it's on the left hand side.) From there you will find the link that will enable you to read about the Yoga treatment and order a copy of the CD Angela mentions.

kate

April 10, 2012 10:51 p.m.

Yes Angela, a nice article on Yoga and meditation.You know us,Dave and I were two of your Yoga students in HABIT,back in Nov. We have continued Yoga the last 5 months since then, we do our 40 min of Yoga 5 days a week. Clears the mind, and sets the pace. I cannot tell you all the difference in our lives. You see Angela knows, I have Cognitive Impairment for over 2 years now,we are 62, Dave my &quot;care partner&quot; now in life, not just my husband of 42 years, knows The Yoga has given us a &quot;breath&quot; of life,it puts us at ease everyday to focus on what we need to...not stress,but positive behaviors. We encourage one another, it has helped us grow to manage this &quot;Cognitive deal. It has taught us the importance of taking time for thyself, So take time,it's quite simple,doesn't take a lot of time,it's easy and all you need is a chair,Angela taught us &quot;soft yoga&quot;meditating, stretches,tree pose ect.I myself also will do mindfulness now we learned at &quot;Meeting of The Minds&quot; . I will do it if I have been sewing for a period of time and I need to &quot;take a breath&quot; Get Busy! Thank You for the article Angela and for getting us Hooked.

Catherine

April 10, 2012 12:49 a.m.

Thank you, Colleen, for validating my opinion that Alz patients need to move to a care center at some point in order to receive all necessary care AND for the health of the caregivers.

Suzanne

April 9, 2012 6:50 p.m.

I have just spent a week with my mum looking after her whilst my fater was in hospital and I am a mental wreck. So often the media portrays someone with Alzheimers as being eccentric and losing their memory and just going quietly, but this is certainly not the case with my mother. She has developed the symptoms of the complete gambit of mental illnesses. And we went through all these almost every hour. One minute she is obsessive compulsive - constantly searching, the next crying and depressed, the next complete amnesia, the next argumentative, then running away, then paraoid delusional having hallucinations. And, because she is hyperactive and verbalising everything in her head we are living it with her minute to minute. She does not sleep and neither does my father (nor did I). I am a diabetic and I was not able to check my blood sugars once in six days and even missed my own medication most days but was able to manage. Now I see why long term carers lose years off their own life looking after someone else. My father feels that if he can do it everyone else should be able to as well but we have had to inform him that just because he chooses to, does not mean that we should have to. He has options but refuses to get help like respite or day care. Mum is in the last stage now and there are times when she cannot even speak and eating is a chore. If dad was able to have some more time to himself he would be able to better care for himself and not be in and out of hospital.

Colleen

April 9, 2012 8:48 a.m.

i tried to access the website ( cut-and-pasted from your article) to order the yoga CD, but encountered &quot;error&quot; messages. can you respond to this? i'd very much like to have an opportunity to order this CD. thank you !

andrea

April 6, 2012 10:34 p.m.

I am so fortunate that my AZ relative is living in a wonderful, caring, accredited skilled nursing facility that is truly top notch. There truly are great &quot;nursing homes&quot; to be found -- a lot of times people wait too long to do the research and find the right one.

Sue

April 6, 2012 8:22 p.m.

The yoga website to order the cd for kirtan kriya as described in the article does not seem to work

Boomer

April 6, 2012 8:23 a.m.

Caregiving can be stressful. Care for yourself well proper rest and nutrition.realize you are doing wonderful work giving someone loving care and most important their dignity .take breaks when needed and always realize the great value of your work and extra efforts. May you always remain strong . Families need dedicated care givers .you are more than you will ever know.wqc4pk

Maree

April 6, 2012 12:38 a.m.

Marchelel, I love your comment. Maria, not so much. No one needs more guilt. Sometimes people HAVE to move their loved ones to care centers in order to have adequate care and to keep the caregiver from going STARK RAVING MAD. Caregivers' health is important, too. Also, private nurses cost a lot more than a nursing home. Where I live, home health care (not even nurses) 24 hours each day would cost $21,600 each month vs $6-7,000/month for a nursing home. Lucille, it sounds like moving your mother to a care center is the best thing for both her and you, so REFUSE to think guilty thoughts and move her. God bless you!

Suzanne

April 5, 2012 3:53 p.m.

I am learning that each Alzheimer person is unique and we caregivers are also unique. I am 83 and caring for my 84 yr. old husband of 61 years. This is not the golden age we hoped for. As mentioned, the emotional stress is what we all have to deal with and I have read about yoga and meditation and applied my own version of it plus a regular regime of exercise suggested by a physical therapist. Control of my thoughts, regular meditation and exercise and &quot;time&quot; to adjust have helped me come to a certain amount of tranquility. I still have occasional &quot;melt-downs&quot; and am learning every day. Each of us can learn from others and no one way of caregiving will be the same for everyone. Hang in there, and know others understand. If someone doesn't understand I either ignore them or suggest that dealing with this 24/7 gives you a different perspective. We do the best we can.

helen

April 5, 2012 3:13 p.m.

Anything is better than a nursing home. It's always best to hire help and let the patient live among those who care. I will regret the rest of my life that my partner died in a nursing home. Although it is very expensive, the help steal from and nelect the patients. My advise, hire a nurse and let your love one die in peace,with respect.

Maria

April 5, 2012 2:45 p.m.

I can attest to the fact that YOGA/meditation have been my savior. I attend class twice a week - it is MY TIME on the mat to focus on me - my body and mind. I let everything else go when I attend class. It has taken me a longggggggggg time to be able to &quot;breathe and let it all go&quot;. I have been my mother's caretaker now for 11 years. It has been a long road.

Sherry

April 5, 2012 12:20 p.m.

Marchelel
Thank you for you kind note. I do know that it would be the best thing for her, but as you stated the &quot;guilt&quot; is the issue. Based on her declining health I really need to make a decision within the next month as to what I need to do. Your note has made me feel better knowing that this is what needs to be done. Thank you again.

Lucille

April 5, 2012 11:34 a.m.

Thank you for this blog. I am caregiving for a mother and also my husband. My husband is newly diagnosed as Dementia/Alz. I do have some help for my mother but not my husband. So far I am coping but as everyone says stress is a big one and I recognize Depression. I am overeating as a coping mechanism. With my own health issues it is not good and I know it. I am going to get a copy of the Yoga meditation and make time in my day fot it! Thanks for the info and blogs. I do talk to the Alz Assoc here locally too with my questions but cant seem to time the support grp meetings in my busy schedule yet.
Good thoughts to all,
Dru

Dru

April 5, 2012 11:14 a.m.

Lucille, I also faced great guilt about placing Mom in a nursing home even when I knew that her need of care 24/7 was not within my ability. I must tell you though that the right nursing home can be such a blessing. They can meet all her needs and leave you with the great position of just being her daughter. You would be leaving her in the hands of people trained to help her &amp; who get breaks so they are not overly stressed. I decided that part of my problem was that I thought I &quot;ought&quot; to be taking care of Mom. As much as I love her, I can not provide all that the nursing home provides. Change the conversation in your head. &quot;I am providing for my Mom better by giving her skilled assistance for all her needs and it will be wonderful to visit with her and do things together at the NH as her daughter&quot;. You will still have plenty of caregiving duties but with less stress.

Marchelel

April 5, 2012 10:37 a.m.

While I know I should be taking better care of myself but it seems there is not enough time in the day. Now that my Mom can no longer walk we need two people to lift her. I am comptemplating placing her in a nursing home but I feel so guilty about it. I have been taking care of her as well as holding down a full time job for the past 7 yrs. But now that she cannot walk on her own it is just too much. I don't know what I should do my stress is through the roof. I enjoy your caregiver information it makes me feel that I am not alone. Thank you

Lucille

April 5, 2012 7:14 a.m.

Inner calm definitely does create outer calm, and as an AD spouse caregiver, I strongly recommend that each caregiver find that special 'me time' not just once a week, but every single day. Regardless of individual situations, stress is a common denominator for caregivers and whatever helps to reduce that stress ... yoga or some other form of exercise, whatever ... is a positive step.

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